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If you’re an athlete you likely require more protein than people who are sedentary, since protein is required for muscle growth and repair after workouts. A review published in a 2011 edition of “Journal of Sports Sciences” recommends athletes consume more protein than the recommended dietary allowance, or RDA. The amount of protein you need each day depends on your size and activity level. Consuming too little protein can severely affect your athletic performance, and may decrease your muscle mass. High-protein foods include eggs, dairy products, meat, seafood, poultry, legumes, seitan, soy products, nuts and seeds.

Protein RDAs

The Institute of Medicine’s RDAs are estimated to meet the needs of most people in each population group, and should be treated as minimum requirements. Protein RDAs are 71 grams for pregnant and nursing women, 56 grams for men and 46 grams for non-pregnant, non-nursing women each day. Individual RDAs are estimated using 0.8 grams per kilogram of body weight, or about 0.36 grams of protein per pound of body weight per day.

Light to Moderate Activity

A 2004 review published in the journal “Nutrition” found that athletes who engage in low- to moderate-intensity exercise and consume sufficient amounts of calories and carbohydrates need at least 1 gram of protein per kilogram of body weight each day, which is only slightly more than the RDA. One gram per kilogram equals about 0.45 grams of protein per pound of body weight. According to the Academy of Nutrition and Dietetics, athletes who participate in light to moderate endurance training usually require 1.2 to 1.7 grams of protein per kilogram, or about 0.55 to 0.8 grams of protein per pound of body weight each day.

Building Muscle

An athlete who wants to successfully build muscle mass requires adequate protein. The Academy of Nutrition and Dietetics reports that although athletes only need about 1 gram of protein per kilogram to maintain muscle mass, they require 1.4 to 1.8 grams of protein per kilogram to build muscle mass; this is equivalent to about 0.64 to 0.82 grams of protein per pound of body weight each day. For example, a 150-pound athlete trying to build muscle should eat 96 to 123 grams of protein every day.

High-Intensity Endurance Training

Endurance athletes who participate in heavy training at high intensities may need even more protein than athletes trying to build muscle. The Academy of Nutrition and Dietetics estimates that athletes who engage in high-intensity endurance exercise need 1.4 to 2.0 grams of protein per kilogram, or about 0.7 to 0.9 grams of protein per pound of body weight every day. This means a 150-pound, high-intensity endurance athlete may need to consume up to 135 grams of protein each day.

About the Author

Erin Coleman is a registered and licensed dietitian. She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator. Her articles are published on various health, nutrition and fitness websites.